Competing on Saturday? Download the “Death Waiver“ form and sign and bring it to the Art Museum on Saturday! (One of your parents/guardians must sign it if you are under 18.) Encourage your parents to come should they wish to see what all this Movement Program jazz is all about!
Hot out? At least it was a dry heat. The loving embrace of the I-95 overpass sheltered us from the brunt of the sun’s rays on this oh so auspicious of Thursdays. We experimented today with an interval format for the WOD today. I wanted to go heavy and difficult in proportion to the movements and therefore played with the arrangement of time and task on this one. We did 3 x 3 min AMRAP of front squats, push jerks, and racked lunges. A minute rest of recovery between each of the three sets. ”It was HEAVY, Terpak. My shoulders are tired, my wrists feel tight, my fingers hurt.” Wah, wah, wah! Deal with it! It wasn’t meant to feel comfortable. The heavy weight was meant to challenge you, but the minute rest period was just enough for you to gather your thoughts and re-gird your loins for the next bout of elite exercising. Shout out to Knick for scaling up to 135# on this one. Hope it was heavy enough for you!
For our skill portion, we hit the tall clean. I have been noticing that many of you are slow and apprehensive in dropping underneath the bar in our cleans. The tall clean is meant to fix this. In the tall clean you are simply dropping and pulling yourself underneath the bar. You are NOT pulling the bar UP in any way, shape, or form! Saw some big improvements. Now let’s put it together during WODs! Check out some of the action below!
3 sets of 5 at a moderate heavy weight.
3 x 3 min AMRAP. 1 min rest after each round.
2 Front Squat (115/75)
3 Push Jerks (115/75)
4 Racked Lunges (115/75)